thank you man this is very interesting i'd say gold info.. i'm a runner coming from cycling and i'm very good at my anterior chain , very high cadence and so on , but I'm struggling to lengthen my stride, probably because of my posterior chain weakness.. the problem is that if i try to extend to much my legs backwards my cadence drops quite a lot.. i'll try to follow your tips... head over the foot, belly towards he lead leg.. etc
It’s ok for cadence in running to drop a bit. There are very good studies showing efficient and healthy cadence for amateur runners is probably around 172/174 if you tall and have long legs 168 is fine. Will put more content up On TH-cam to help you out
@@LawrencevanLingen here i'm man a recap after 3 weeks of training on what you suggest: backwards walking, contralateral gait and so on... first of all consider that i started running about 3 years ago, coming from cycling, i'm a natural fore to midfoot striker, but i had the tendency to stay too much on my outside feet without allowing my heels to rest and properly press the ground, and i was even experiencing sometimes cuboid and peroneal tendinitis; by switching to your wonderful method i started to allow my feet to roll in and properly pronate by allowing the big toe to do its job, the game changer anyway was the hips contralateral movements, if you do it properly everything comes consequentially. So far i have been able to improve my zone 2 runs by around 30 seconds per mile, at the same heart rate, while in zone 4 i can keep the same speed but with 6 to 7 beats lower than usual. i'm currently in my base training so cannot push too much ,but i cannot wait to test me on a 10k time trial.. Such big improvements after just 3 weeks, it's crazy, again thanks thanks thanks Lawrence , man please continue to make videos you are the best period. p.s sorry for the long comment but i had to be specific ahahah
Implementing regular backwards walking sessions before running has revolutionised how I feel while running, so that I’m able to run more frequently, with better rhythm & all with less effort. Also found you through Floris. Thank you!🥰
I found your channel through your interview with Rangan. I’m a therapist in training and your approach to movement coaching is so compassionate to the whole person. I’m trying the backwards walking and the breathwork and plan to keep it up for the next couple of months. I can’t wait to notice the difference.
It' a wonderful feeling to discover new mentors. The value contained in this short video is huge. I'm in the middle of a 5k programme and I've been ill for a week. It's hard to be patient when I so want to get back to training, but I'm getting a real sense of properly contextualising the act of running within a life and within a person, from your gentle and holistic approach. Thank you!
Wow! I found your channel and wisdom through Floris' Extramilest Podcast. Thank you so much for sharing and explaining this for free!🙏🙏🙏 I just tried the excercise in my bathroom, alternating forward and backward mindful walking the way you teach it and find this especially helpful. I am amazed how you can move basically just using the rotation of your pelvis. Exciting stuff!!! And I also thought I know everything about running....BIG thank you from Germany, keep those videos coming!🤩🤗
Got myself a walking pad and started walking backwards, as much as I want now 😅. Really enjoyed tour enjoyed your interview on the Feel Better Live More podcast and thank you for what you do.
it seems that it has a lot of Feldenkrais concepts on how to learn to move better, feel better, create new pathways in our nervous system and be more creative and live with ease doing all the possible movements that humans can explore and learn.through ‘awareness’ or mindfulness which is key to a good, happy life.
It is great to see this knowledge starting to emerge. Every time I walk backwards I receive such weird looks and comments. But we're on the right path. Loved the video, will keep following you!
Hello. I found you through Dr Rangan Chatterjee's podcasts here in the UK. I tried backwards walking for the 1st time during my sunrise walk to reset my circadian clock today. I spend 10 minutes of that walk in a local green space and managed to successfully walk backwards for about 7 1/2 minutes. I will need to improve my technique, however, what surprised me was that I'm an avid cyclist and expected to really struggle with it.
Like many others I've just found you via Dr Chatterjee. I'm not a runner but a walker - I do Nordic Walking and also thru-hiking (long-distance trails carrying a backpack with all my gear in the UK) where I use my Nordic Poles. I'm assuming that all the advice you give for running also applies to walking? I'm feeling excited as I start to explore creating new and better habits. Many thanks for sharing all this information. :-)
Yes. Healthy gait is really important and the framework for both is very similar. Will do resisted walking video shortly and that should be of huge benefit
Howzit Lawrence...some feedback from one of my athletes who has started implementing backwards Walking "So I backwards walk at the start of every single run in my warm-up minutes. Now, I’ve become aware that my hips are straightening up as in, I’m swinging forward and back more easily and with consciousness from one foot to the other. When I had run form assessment it was picked up that I “dish”- swing my hips in so feet cross, like I’m on a catwalk 🤦♀. Now I finally have a feeling of each leg being on a lateral plane. "
I have found this helps with my dancing too, for hip stability! Thank you! Question: does backward walking cause initial calf muscle tightness, or am i doing the exercise incorrectly?
It should not cause calf tightness. You probably not taking big enough steps back or if you are a dancer are not dropping your heel down and trusting your bones or relaxing your muscles and finding and trusting the bony connection of your leg
@@LawrencevanLingen ... thanks for the prompt response and helpful feedback. I'll certainly work at dropping my heel completely. I read some of your responses to other queries as well - and realised that I'm walking WAY too fast! 😂 You have suggested slow and steady at approx. 1.2km / hr - which translates to only 100m / 5 minutes.
Hi Lawrence, appreciate the content sir. I listened to your podcast with Dr Rangan and keen to learn more. Would you have a guide re what speed to backward walk on the treadmill pls sir? Also, you mentioned 5mins being better than 3mins, but would 10mins be even better or is 5mins per day optimal for this practise? Thanks!
Hi. Around 1.2km/h or 0.8 miles per hour. Slow and deliberate is the way. Yes probably 10 min or even more if you have the time and enjoy it and you are a responder 🙏🏻
The weight is from the rope themselves and we typically use a slightly thicker rope. The ones I sell are 16mm or 5/8 of an inch. I would not go thinner than 12mm with I think is half an inch. I have a video on TH-cam on how to make one. Just need to improve the last knot tying part of that vidoe
It’s great for cycling too. Will do some cycling posts too in the near future. It can have a profound effect on some people’s nervous system some people think need more time or to go a little deeper or there is a snag in the system
Yes it is. On an Elliptic trainer make sure you push with your hands and don’t pull and you good to go. You can also try with hands behind your back and really try emphasize stepping and not pulling back with feet or legs. 👌🏻
Question for you if you have time: I was working on my backwards walking. Stage one went fine. Stage two- adding in the correct torso positioning… was easy enough to add as well. But my hips felt so! tight after about 200m of backwards walking. Almost like a deep ache or tightness. Is this indicating weak hips? Or tight hips? Or both? I used to be a runner but 4 kids and many (!) years later I am getting back into it. So I definitely feel like I am having to restrengthen/ loosen so much. Everything is out of whack. However I have been working on getting back into running for a number of years now… going from barely being able to walk 800m because my body would seize up in pain to running 17km a couple of months ago. But then I came down with shin splints and just found MAF through Floris and so I feel like I am starting all over again. Thanks for your video!
Well done for getting back to it. Yes it’s probably just a new movement and working muscles in a way they have not been before. They should strengthen up really quickly. Just don’t over do it. E-mail me “Lawrence at innerunner dot com” and I will help you if you need further help
Thank you sooo much!!! I often feel at a loss for how to move forward. My kids are national level swimmers and I see such value in them having a coach. But being an older runner and having no coach. I find these videos sooo helpful! So I know that these videos cost you time and energy to make…. But please know they are so greatly appreciated!
Just keep on keeping on. Running has way more natural elements than swimming. Mostly it’s remembering and getting restrictions and patterns out the way.
thank you man this is very interesting i'd say gold info.. i'm a runner coming from cycling and i'm very good at my anterior chain , very high cadence and so on , but I'm struggling to lengthen my stride, probably because of my posterior chain weakness.. the problem is that if i try to extend to much my legs backwards my cadence drops quite a lot.. i'll try to follow your tips... head over the foot, belly towards he lead leg.. etc
It’s ok for cadence in running to drop a bit. There are very good studies showing efficient and healthy cadence for amateur runners is probably around 172/174 if you tall and have long legs 168 is fine. Will put more content up On TH-cam to help you out
@@LawrencevanLingen can't thank you enough.. it's greatly really appreciated !
Running backwards is fine so long as don't step on a turtle.
@@LawrencevanLingen here i'm man a recap after 3 weeks of training on what you suggest: backwards walking, contralateral gait and so on... first of all consider that i started running about 3 years ago, coming from cycling, i'm a natural fore to midfoot striker, but i had the tendency to stay too much on my outside feet without allowing my heels to rest and properly press the ground, and i was even experiencing sometimes cuboid and peroneal tendinitis; by switching to your wonderful method i started to allow my feet to roll in and properly pronate by allowing the big toe to do its job, the game changer anyway was the hips contralateral movements, if you do it properly everything comes consequentially. So far i have been able to improve my zone 2 runs by around 30 seconds per mile, at the same heart rate, while in zone 4 i can keep the same speed but with 6 to 7 beats lower than usual. i'm currently in my base training so cannot push too much ,but i cannot wait to test me on a 10k time trial.. Such big improvements after just 3 weeks, it's crazy, again thanks thanks thanks Lawrence , man please continue to make videos you are the best period. p.s sorry for the long comment but i had to be specific ahahah
Yessss 🔥🔥🔥🔥 that’s what we like to hear. So happy for you and thank you for taking the time to write that detailed update.
Implementing regular backwards walking sessions before running has revolutionised how I feel while running, so that I’m able to run more frequently, with better rhythm & all with less effort. Also found you through Floris.
Thank you!🥰
Thanks for sharing! Well done and I hope your running goes from strength to strength
Running well is expression of your authentic self!!! What a saying and the best thing I heard one saying about running 🙏
Why thank you
What a beautiful, humble and inspiring being you are! :')
Wow, thank you ❤️
I found your channel through your interview with Rangan. I’m a therapist in training and your approach to movement coaching is so compassionate to the whole person. I’m trying the backwards walking and the breathwork and plan to keep it up for the next couple of months. I can’t wait to notice the difference.
Hello and good luck in your journey. The more you understand in your body the more you can help others so dive in, have fun and stay curious.
I watched that interview too. It was so informative, I thought - who is this gem of a man, and here I am!
It' a wonderful feeling to discover new mentors. The value contained in this short video is huge. I'm in the middle of a 5k programme and I've been ill for a week. It's hard to be patient when I so want to get back to training, but I'm getting a real sense of properly contextualising the act of running within a life and within a person, from your gentle and holistic approach. Thank you!
Best wishes for your come back.
Wow! I found your channel and wisdom through Floris' Extramilest Podcast.
Thank you so much for sharing and explaining this for free!🙏🙏🙏
I just tried the excercise in my bathroom, alternating forward and backward mindful walking the way you teach it and find this especially helpful. I am amazed how you can move basically just using the rotation of your pelvis. Exciting stuff!!! And I also thought I know everything about running....BIG thank you from Germany, keep those videos coming!🤩🤗
You are so welcome!
Got myself a walking pad and started walking backwards, as much as I want now 😅.
Really enjoyed tour enjoyed your interview on the Feel Better Live More podcast and thank you for what you do.
Nice one, thank you and it leads you from strength to strength.
it seems that it has a lot of Feldenkrais concepts on how to learn to move better, feel better, create new pathways in our nervous system and be more creative and live with ease doing all the possible movements that humans can explore and learn.through ‘awareness’ or mindfulness which is key to a good, happy life.
The last minute of this video brought tears. . appreciative. . joyful tears 🙏🏼 Merci Lawrence
👋🏻 🫶🇨🇦
It is great to see this knowledge starting to emerge. Every time I walk backwards I receive such weird looks and comments. But we're on the right path. Loved the video, will keep following you!
Thanks Giovanni
LOVE your ideas- all of which are new to me!!!
At last another great and useful video! Thanks!
Glad it was helpful!
Did it on the treadmill for the first time today! Interesting how one's body responds to unfamiliar motion. 5mins
This has helped my hip flexor problem immensely- Lawrence you are a guru and I appreciate u 🙏🙏🙏
Aaaww thank you Seth
Hello. I found you through Dr Rangan Chatterjee's podcasts here in the UK. I tried backwards walking for the 1st time during my sunrise walk to reset my circadian clock today. I spend 10 minutes of that walk in a local green space and managed to successfully walk backwards for about 7 1/2 minutes. I will need to improve my technique, however, what surprised me was that I'm an avid cyclist and expected to really struggle with it.
Nice work. So good for your hips and posture if you are a cyclist
“Let the methods serve the goals.”
Awesome video!
Sawubona, thank you ❤
You're so welcome!
You're gold! Thank you!
Aaaw thank you.
Thanks!
Like many others I've just found you via Dr Chatterjee. I'm not a runner but a walker - I do Nordic Walking and also thru-hiking (long-distance trails carrying a backpack with all my gear in the UK) where I use my Nordic Poles. I'm assuming that all the advice you give for running also applies to walking? I'm feeling excited as I start to explore creating new and better habits. Many thanks for sharing all this information. :-)
Yes. Healthy gait is really important and the framework for both is very similar. Will do resisted walking video shortly and that should be of huge benefit
@@LawrencevanLingen I'll look forward to that and thanks for the prompt response :-)
Lawrence,
Many, many thanks!
You so welcome
Howzit Lawrence...some feedback from one of my athletes who has started implementing backwards Walking "So I backwards walk at the start of every single run in my warm-up minutes. Now, I’ve become aware that my hips are straightening up as in, I’m swinging forward and back more easily and with consciousness from one foot to the other. When I had run form assessment it was picked up that I “dish”- swing my hips in so feet cross, like I’m on a catwalk 🤦♀. Now I finally have a feeling of each leg being on a lateral plane. "
Thanks for the feedback.
Crossover gait is not what we want at all though. Try walking the Tyre to add hip strength.
Merci will try this with pleasure !
Brilliant ❤
Hope you enjoy and your running improves
I have found this helps with my dancing too, for hip stability! Thank you!
Question: does backward walking cause initial calf muscle tightness, or am i doing the exercise incorrectly?
It should not cause calf tightness. You probably not taking big enough steps back or if you are a dancer are not dropping your heel down and trusting your bones or relaxing your muscles and finding and trusting the bony connection of your leg
@@LawrencevanLingen ... thanks for the prompt response and helpful feedback. I'll certainly work at dropping my heel completely. I read some of your responses to other queries as well - and realised that I'm walking WAY too fast! 😂 You have suggested slow and steady at approx. 1.2km / hr - which translates to only 100m / 5 minutes.
Hi Lawrence, appreciate the content sir. I listened to your podcast with Dr Rangan and keen to learn more. Would you have a guide re what speed to backward walk on the treadmill pls sir? Also, you mentioned 5mins being better than 3mins, but would 10mins be even better or is 5mins per day optimal for this practise? Thanks!
Hi. Around 1.2km/h or 0.8 miles per hour. Slow and deliberate is the way.
Yes probably 10 min or even more if you have the time and enjoy it and you are a responder 🙏🏻
Appreciate it sir, thanks
Is the flow rope you are using a weighted rope? if so, how much weight for an older woman
The weight is from the rope themselves and we typically use a slightly thicker rope. The ones I sell are 16mm or 5/8 of an inch.
I would not go thinner than 12mm with I think is half an inch. I have a video on TH-cam on how to make one. Just need to improve the last knot tying part of that vidoe
Great insight. Am gonna give this a go, even though I'm a cyclist more than a runner. Does this have any benefits on our nervous systems also?
It’s great for cycling too. Will do some cycling posts too in the near future. It can have a profound effect on some people’s nervous system some people think need more time or to go a little deeper or there is a snag in the system
Thanks again 👍
What would happen on an elliptic trainer? Is it a crazy idea to try it there?
Yes it is. On an Elliptic trainer make sure you push with your hands and don’t pull and you good to go. You can also try with hands behind your back and really try emphasize stepping and not pulling back with feet or legs. 👌🏻
❤❤❤❤❤🙏🏾🙏🏾🙏🏾🙏🏾
Thanks Pam. Good luck
Question for you if you have time:
I was working on my backwards walking. Stage one went fine. Stage two- adding in the correct torso positioning… was easy enough to add as well. But my hips felt so! tight after about 200m of backwards walking. Almost like a deep ache or tightness. Is this indicating weak hips? Or tight hips? Or both?
I used to be a runner but 4 kids and many (!) years later I am getting back into it. So I definitely feel like I am having to restrengthen/ loosen so much. Everything is out of whack. However I have been working on getting back into running for a number of years now… going from barely being able to walk 800m because my body would seize up in pain to running 17km a couple of months ago. But then I came down with shin splints and just found MAF through Floris and so I feel like I am starting all over again.
Thanks for your video!
Well done for getting back to it. Yes it’s probably just a new movement and working muscles in a way they have not been before. They should strengthen up really quickly. Just don’t over do it.
E-mail me “Lawrence at innerunner dot com” and I will help you if you need further help
Thank you sooo much!!! I often feel at a loss for how to move forward. My kids are national level swimmers and I see such value in them having a coach. But being an older runner and having no coach. I find these videos sooo helpful! So I know that these videos cost you time and energy to make…. But please know they are so greatly appreciated!
Just keep on keeping on. Running has way more natural elements than swimming. Mostly it’s remembering and getting restrictions and patterns out the way.
Would you do this with treadmill on ( at a slow speed) or off and use your body weight to move the belt?
Refer what he says at 4:30 in this video
On a treadmill nice and slow is probably the best place
Do you ever do backwards walking on the grawse or in the caw pawk?
Yes you can. I do it up the gravel road outside my house
It used to be so popular in China
Oh wow. I did not know that
Yeah I live in China and I see old people walking backwards in the park all the time. I will join them 😊 Thank you 🙏
Still is popular in China... Especially among older generation.
Smarter as you get older
Old Chinese people have been doing this a long time. At least mainland China